How To Break Out of the Cycle of Drama

Are you the kind of person who always seems to be stuck in some kind of drama? Perhaps you notice that drama seems to follow you around; you’re always attracting misfortune and challenging circumstances. Or maybe you attract the kind of people who bring drama into your life? You feel drawn to people who you’re certain you can help, but you end up feeling drained and exhausted while nothing seems to change for them?

If these are patterns you recognise in your life and relationships, then you might be caught in the drama triangle.

What is the drama triangle?

The drama triangle is a model that we can use to understand how conflict plays out. It often describes a form of codependency: whichever role we’re playing, we’re encouraging the other to stay stuck in their own patterns so that we feel validated, unconsciously getting our psychological needs met.

Crucially, it’s a pattern that can feel addictive and impossible to break out of, because to do so requires confronting some of our deepest vulnerabilities. While drama may sound unwelcome on the surface, it can also feel safe when we’ve been given a blueprint that relationships alway involve some kind of conflict. This typically happens in early childhood, whether we’ve been involved in these codependent patterns ourselves, or witnessed them in our caregivers. 

The triangle itself is made up of three different roles: the victim, the rescuer, and the persecutor. It can involve two or more people, with each person playing different roles as the dynamic changes. 

Let’s explore each of these places in more detail.

The Rescuer

Being in your inner rescuer can look like being drawn to people who have lots of drama in their lives. You feel certain that you’re the person who can fix things for them, but nothing you do seems to help in the long term. Perhaps you’re the person everyone comes to for help – but it’s never reciprocated, and instead you often feel drained and exhausted, as though no-one is taking care of your needs.

If you identify with your inner rescuer, you’re likely to attract people who will drain your energy. These are the kind of people who will always be complaining and needing something, while never taking any steps to help themselves. They’re not actually invested in improving their situation, and so nothing you can do will ever be enough. 

But that doesn’t stop you from wanting to help, because you still care about them, and you desperately want their situation to improve. And maybe this time things will be different? Maybe this time they’ll really listen to your advice?

While taking care of people who need help is generous and kind, rescuing is different: it’s a way of taking the focus away from the rescuer’s own challenges by ‘fixing’ someone else’s. This is a really smart strategy for distracting yourself away from your own anxieties! 

And here we can begin to see the vulnerability that being in your rescuer protects you from: feeling needed and wanted feels safe. Often, self-worth becomes so entangled with feeling needed that it can feel impossible to let go of wanting to help, even when it’s at the expense of your own wellbeing.

Often, this dynamic ends in a big blowout when all the pent-up resentment finally explodes.

The Victim

Being in your inner victim can feel like a feeling of stuckness, that nothing will ever improve or change. The victim is a place of, “poor me!” 

Perhaps you’ve tried therapy, books, courses… and while your mental health is solid, still nothing ever seems to help. You’re aware that drama often follows you around, and you may even have been told that you’re high maintenance.

While we all need to learn on our support network for help, being caught in a victim mentality is different: it’s a way of keeping yourself small by not facing up to what’s really going on under the surface.

If you identify with your inner victim, you’re likely to often have some kind of drama going on in your life. Maybe it feels like it follows you around – for some reason, you’re just the kind of person to attract misfortune. You likely have lots of people in your life who want to offer their help, but nothing ever seems to really change for you. 

You might even find yourself feeling resentful of the people who care the most, or deeply mistrustful that they really want to help. Perhaps you push them away without even realising why.

It can feel super vulnerable to really accept help if you’re caught in a victim mentality, because that means taking responsibility for where you’re at, and making a change. And this is really understandable: you may never have learned to feel safe in relationships that don’t involve drama. It can feel addictive. 

People in the victim role will unconsciously seek out someone in one of the other roles: either a rescuer who will try to ‘save’ them, or a persecutor who they can blame. This shifts the responsibility for the victim’s position onto one of these other roles. 

The Persecutor

The final role in the drama triangle is the persecutor. In a conflict between two people, this is often the role that either the victim or the rescuer will end up in when the original roles inevitably fail to resolve the situation. 

A common way that this can go is for someone in their victim to trigger a rescuer response in the other person. The rescuer starts to give their time and energy to fixing the victim’s problem, trying everything they can to help. When the rescuer realises that they are giving more than they have the capacity for, they begin to feel resentful and withdraw from the situation. When the victim notices this, they start to blame the rescuer instead, and the rescuer becomes the perpetrator.

From here, the perpetrator may themselves switch to the victim role and seek out a rescuer.

How to break the pattern

So what can you do if you notice that you’re stuck in this cycle?

If you recognise that you’ve been playing these roles in your relationships, or you’ve been dragged into others’ drama triangles, the first thing to do is to notice it with compassion.

All of the roles in the triangle appear because there is a deeper need that we’re not having met: for validation, for affection, for safety, for peace. We unconsciously try to get these needs met by acting out drama or seeking codependent dynamics, which may work in the short-term, but over time feel draining and inauthentic.

Something I’ve learned on my own journey, and in my intimacy coaching work, is that accessing the deeper needs and fears that motivate each of these roles is the most powerful way to really make changes.

This can be done in a really gentle and safe way, opening a dialogue with the parts of yourself that really need some attention and care, and starting to meet those needs in a healthier way.

If this is something you’re curious to know more about, click here and let’s see if I could be the right person to support you.

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